The Cooks Companion

A Guide to Eating Healthy from Check Your Health

Acknowledgements

The Check Your Health partners would like to thank the

dedicated professionals from the Utah Department of
Health and Intermountain Health Care who worked on
this project with such enthusiasm: LaDene Larsen, RN,
BSN, Director, Bureau of Health Promotion for her
inspiration and motivation, which were the catalyst for
beginning this project; Rachel Cox, RD; Kelly Miller, RD,
CDE; Maria Givler, RD; Jennifer Thornock MPH, RD,
CD, CDE; Sarah Tronrud MS, RD, CD; and Janet L.
Heins, RD, MPH for their expert advice and willingness
to take on the extra work; Marie Nagata, Check Your
Health Program Manager and Jane Sims, Check Your
Health Project Coordinator who kept the wheels turning
and the details straight; Lowe Rudd, whose skill as a writer
and copyeditor helped bring dozens of notes and
documents into a cohesive style; and Celsa Bowman,
whose direction, artistry and enthusiasm turned our vision
into reality.
Your commitment to improving the quality of health and
life for all Utahns is to be applauded.

Table of Contents
Chapter 1
The Guide .......................................................................................1-2
Chapter 2
Menu Planning ..............................................................................3-4
Chapter 3
Healthy Substitutions .................................................................5-10
Chapter 4
Healthy Snacks .........................................................................11-12
Chapter 5
Mealtime Fun ............................................................................13-16
Chapter 6
Entertaining the Healthy Way ..................................................17-22
Chapter 7
Stocking Your Cupboards.........................................................23-28
Chapter 8
Herbs and Spices ......................................................................29-36
Chapter 9
Basic Tools for Healthy Cooking..............................................37-42
Chapter 10
Cooking Methods .....................................................................43-44
Chapter 11
More Help ..................................................................................45-46
Chapter 12
Citations ....................................................................................47-48

The Guide
Check Your Health (CYH) is your source for good information about eating healthy and getting
active. Recently, a group of CYH nutrition experts sat around the table brainstorming ideas to help
you make healthy eating choices. Someone mentioned a cookbook, and the questions flew fast and
furious. What kind of cookbook? Whose recipes? Low fat? Low carbohydrate? Low salt? Weight
loss? Feel better cookbook? Then we wondered, Is another cookbook really the answer? Finally,
we decided that what would help most is a guide for all of the cookbooks already out there. Thus,
The Cooks Companion - A Guide to Eating Healthy from Check Your Health was born.

The Guidelines
Check Your Health believes that the best advice for eating healthy is included in the guidelines
recently released jointly by the U.S. Departments of Agriculture and Health and Human Services.
The guidelines are: Maintain a healthy body weight by eating healthy foods and exercising often. It
is important to reach a balance between the amount of calories you consume and the amount of
calories that you burn.

Regular physical activity can help to reduce your chances of getting high blood pressure, heart
disease, a stroke, certain cancers, and the most common form of diabetes.

Eat a variety of foods to get the energy, protein, vitamins, minerals, and fiber you need for good
health.

Choose to eat more of the vegetables, fruits, and whole grain products that provide needed
vitamins, minerals, fiber, and complex carbohydrates. This will help you lower your intake of
fat.
Choose foods low in fat, saturated fat,
trans-fats and cholesterol to reduce
your risk of heart attack, certain types
of cancer and to help you maintain
a healthy weight.
Choose foods low in sugars.
A diet with lots of sugars has
too many calories and too few
nutrients and can contribute to
tooth decay.
Choose foods that are low in
salt and sodium to help reduce

#1

CHAPTER ONE

This guide is designed to make eating healthy easy. It will help you plan menus, shop for healthy
foods and make tasty meals or treats while using your own cookbooks. You will learn that with a
little planning, substituting, and creativity, eating will be more fun, flavor-filled, and healthy for you
and your family than you ever thought possible.

The Guide
your risk of high blood pressure. Consume less than 2300 mg (1 teaspoon of salt) of sodium
per day. Eat plenty of potassium-rich fruits and vegetables instead.

If you drink alcoholic beverages, drink sensibly. Alcoholic beverages supply calories, but little
or no nutrients. Drinking alcohol is the cause of many health problems and accidents and can
lead to addiction.

Putting the Guide and the Guidelines Together

CHAPTER ONE

In the following sections, you will find many ways to use your cookbooks to make the recipes you
enjoy. This guide is designed to be on the counter by your cookbook as you create healthy new
mealtime adventures for you and your family. For more help creating a healthier lifestyle, visit
www.checkyourhealth.org. We wish you the best of health!

#2

Meal Planning
Grocery shopping and menu planning can be enjoyable. If you make these simple steps a part of
your weekly routine, planning for meals and shopping for healthy foods will become an experience
to look forward to. You will find that you save money at the store and come home with grocery bags
full of healthy foods.

Menu Planning Tips:

Set aside one day each week to do your menu planning. Plan meals at least one week in advance.
Write down each dish that you or your family would like to try.

Check your cupboards at home to see what needs to be used up first and choose menu items
that will help you use them.

Look at grocery store ads to help you plan meals. For example if broccoli is on sale, use it in
your weeks menu by making broccoli soup one night, and steamed broccoli as a side dish on a
different night.

Gather your recipes and make your grocery list from the ingredients on those recipes. Cross off
the ingredients that you already have on hand. Add regularly used items such as eggs, milk, and
bread to your list.

Write each days menu on a calendar. By planning ahead and making a list, grocery shopping can
be done only once a week.

Refer to the portion plate on the next page to help you plan your meals. Fill half your plate with
fruits and vegetables, one quarter with whole grains, one quarter or less with lean meat or protein.

Grocery Shopping Tips:

Eat before you go grocery shopping. Try not to shop when you are hungry. You will be less
tempted to buy junk food and unnecessary items.

Stick to your shopping list to avoid impulse buying.

Use the stoop-and-rise method. Bargains can often be found on the top and bottom shelves
where less observant shoppers miss them.

Compare prices and buy the least expensive.

Buy healthy. Choose 1% or skim milk and other low or non-fat dairy products. Buy whole grain
breads and cereals that have the first ingredient listed as 100 percent whole wheat, whole
grain or whole oats. A good rule of thumb is to choose products with at least 3 grams of
fiber (or more) per serving.

Try a new recipe once a week and continue to find new recipes. Keep a list of recipes and refer
back to it when you plan your menus. Your list will gradually grow, as will your cooking skills!

#3

CHAPTER TWO

CHAPTER TWO

Meal Planning

www.theportionplate.com

#4

Healthy Substitutions
By making simple modifications to some of your favorite recipes, you can make healthier meals for
you and your family. This section includes dozens of recipe substitutions, some simple tips to reduce
the amount of fat in your cooking, and other useful ideas for healthy eating. Try something new
today!

Substitutions

10 Tips for Healthy Cooking

These cooking tips make it easier to create healthier recipes. Review this section again before you
plan your weekly menu, and when trying a new recipe, to see how you can make a healthier meal.
1. Use cooking methods that do not need added fat. These include baking, braising, grilling,
poaching, roasting, saut, stir-fry and steaming. (See Chapter 10 for definitions of these methods.)
2. Use cooking spray, non-stick cooking pans, or small amounts of olive oil when cooking. For
example, you can saut vegetables in 1 teaspoon or less of olive oil in a non-stick pan. Another
suggestion: Keep olive oil in a pump or spray bottle by the stove. Use a pastry brush to spread
about three pumps (1 tsp.) of oil in the pan.
3. As often as you can, use recipes that feature vegetables, fruits, beans, seafood, and whole grain
products because all are naturally low in fat.
4. Skim off any visible fat before reheating soups and gravies.
5. Try salsa on a baked potato instead of butter.
6. Increase the amount of spices and seasonings in the recipe to add flavor when high-fat ingredients
are removed. Taste and adjust seasonings to your liking.
7. Since sugar is a natural preservative, a recipe with a reduced amount of sugar will not keep as
long as the original recipe. Freeze food in portions that can be defrosted as needed as long
as the recipe is suitable for freezing.
8. Choose rice, beans, cereals, pasta, and whole grains to get
your essential nutrients every day.
9. Top casseroles or salad with bran cereals for added fiber
and crunch.
10. Use beans or lentils in place of ground meat in recipes to
add fiber and reduce fat.

#5

CHAPTER THREE

Do you ever wonder what to use in place of high-fat or high-calorie ingredients? The following list
includes ideas for changing dairy products, fats and oils, meat, poultry, fish and eggs. Other ingredients
like soy sauce and chocolate chips are also included. Notice the calories and fat you will save by
making these small changes.

Healthy Substitutions
Ingredient

Substitution

Calories Saved

Fat Saved

Dairy Products
4 oz. cheddar cheese

4 oz. reduced-fat cheddar cheese

(less than 5 g fat per oz)
OR
4 oz. fat-free cheddar cheese

258

32 g

258

38 g

4 oz. feta cheese

304 calories
24 g of fat

2 oz feta + 2-oz fat-free cottage cheese

112

12 g

8 oz. cream cheese

640 calories
64 g of fat

8 oz. light cream cheese

OR
8 oz. fat-free cream cheese
OR
8 oz. fat-free ricotta cheese

80

24 g

400

64 g

493

64 g

CHAPTER THREE

458 calories
38 g of fat

1 cup sour cream

492 calories
48 g of fat

1 cup fat-free sour cream

OR
1 cup fat-free plain yogurt
OR
1 cup pureed fat-free cottage
cheese + 1 Tbsp. lemon juice

168

19 g

360

48 g

332

48 g

1 cup heavy cream

792 calories
79 g of fat

1 cup evaporated fat-free milk

744

79 g

1 cup whole milk

156 calories
8 g of fat

1 cup fat-free milk

64

8g

1 cup cottage cheese

240 calories
8 g of fat

1 cup fat-free cottage cheese

80

8g

cup applesauce
OR
cup applesauce + cup buttermilk
OR
cup baby food prunes

925

109 g

922

108 g

799

109 g

945

109 g

894

109 g

421

48 g

760

92 g

761

91 g

681

92 g

Fats And Oils

cup oil (for baking)
977 calories
109 g of fat

cup oil for marinades

or salad dressings)
977 calories
109 g of fat

cup low fat or non fat chicken broth

OR
cup unsweetened pineapple juice

cup. margarine,
shortening, or butter
(for baking)
791 calories
90 g of fat

cup reduced- calorie margarine

OR
cup applesauce
OR
cup applesauce + cup buttermilk
OR
cup baby food prunes

#6

Healthy Substitutions
Ingredient

Substitution

Calories Saved

Fat Saved

cup margarine or
butter (for icings)
791 calories
90 g of fat

cup marshmallow crme

392

92 g

2 Tbsp. oil (for sauting)

240 calories
27 g fat

2 Tbsp. non- or low-fat broth

OR
2 Tbsp. unsweetened Pineapple juice
OR
2 tbsp. dry wine

236

27 g

223

27 g

221

27 g

1 Tbsp. light mayonnaise

OR
1 Tbsp. fat-free plain yogurt

50

6g

83

11 g

350

27 g

356

54 g

1 Tbsp. regular
mayonnaise
100 calories
11 g of fat

CHAPTER THREE

Fats And Oils (continued...)

Meats, Poultry, Fish, & Eggs

1 pound ground
beef (80% lean)
1,202 calories
96 g of fat

1 pound lean ground beef (95% lean)

OR
1 pound ground turkey breast (99% fat-free)

3 slices pork bacon

(3/4 oz. total)
123 calories
11 g of fat

3 slices turkey bacon (3/4 oz. total)

OR
1 tbsp. bacon bits
OR
2 slices lean Canadian bacon

42

5g

80

8g

70

7g

3 oz. roasted chicken

thigh (with skin)
223 calories
17 g of fat

3 oz. roasted chicken breast (without skin)

70

10 g

6 oz. canned
oil-packed tuna
343 calories
19 g of fat

6 oz. canned water-packed tuna

129

18 g

1 whole egg
83 calories
6 g of fat

2 egg whites
OR
cup egg substitute

50

6g

30

4g

#7

Healthy Substitutions
Ingredient

Substitution

Calories Saved

Fat Saved

Other Ingredients
1 cup chocolate chips
840 calories
48 g of fat

CHAPTER THREE

(This substitution works

for all varieties of
chocolate chips.)

cup of chocolate chips

OR
2/3 cup of chocolate chips
OR
cup of chocolate chips

215

15 g

286

20 g

430

30 g

1 oz. unsweetened
chocolate (squares)
176 calories
14 g of fat

3 Tbsp. unsweetened cocoa powder

103

12 g

1 cup shredded coconut

466 calories
33 g of fat

cup shredded coconut

OR
1 tsp. coconut flavoring

233

16 g

466

33 g

4 oz. sliced olives

167 calories
15 g of fat

2 oz. sliced olives

83

8g

1 cup condensed
canned cream soup
314 calories
23 g of fat

1 cup condensed canned

99% fat-free cream soup
OR
1 cup low-fat cream soup

112

13 g

29

18 g

1 cup sugar
774 calories
0 g of fat

cup sugar

192

0g

1 cup walnuts
785 calories
78 g of fat

cup walnuts

385

37 g

1 cup regular ice cream

260 calories
14 g of fat

1 cup non-fat frozen yogurt

OR
1 cup non-fat ice cream

40

14 g

60

14 g

1 cup all-purpose white

flour
444 calories
1 g of fat

whole wheat flour

OR
cup all-purpose white flour +
cup crushed bran cereal

176

0g

40

0g

Salt

Sodium
Saved

1 tsp. soy sauce

3 calories
0 g of fat
289 mg of sodium

1 tsp. light soy sauce

160 m

tsp. Iodized salt

0 calories
0 g of fat
1,163 mg of sodium

0-1/4 tsp. Iodized salt

0-580 mg

#8

Healthy Substitutions

Fudgey Brownies

Lowfat Fudgey Brownies

cup butter, melted

1 cups powdered sugar
2/3 cup flour
3 tablespoons unsweetened cocoa powder
1 teaspoon vanilla extract
1 egg
2 Tablespoons water
cup semisweet chocolate chips
Dash of salt

1 cups sugar
cup plain low-fat yogurt
1 cups flour
cup unsweetened cocoa powder
1 teaspoon vanilla extract
cup egg substitute or 4 egg whites
2 Tablespoons water
cup semisweet chocolate chips
Dash of salt
1 teaspoon baking powder
Vegetable oil cooking spray

Melt butter in microwave.

Add egg, vanilla and water.
Stir in powdered sugar, cocoa, flour and salt.
Add chocolate chips.
Bake is a 9-inch square pan at 350 F for 25
minutes.

Whisk together sugar, egg substitute, yogurt, water,

and vanilla in large bowl.
Sift flour, cocoa, baking powder, and salt. Add to
sugar mixture.
Stir or whisk gently only until ingredients are
moistened. Batter may be lumpy.

Cut when cool.

Stir in chocolate morsels.
Pour batter into a 9-inch-square pan coated with
cooking spray.
Bake at 325 F for 30 minutes. Cut into squares
when cool.
Yield: 16 brownies

Yields 16 brownies.

Nutrition information per brownie:

Calories: 160
Fat: 9 grams

Nutrition information per brownie:

Calories: 160
Fat: 3.5 g

#9

CHAPTER THREE

Now that you know how to make your recipes lighter and healthier, here is an example of
how you can do it. By simply reducing some ingredients, and substituting others, these brownies
come out of the oven smelling and tasting great, and are a lot healthier for you. Notice that
the original recipe has almost 3 times as much fat as the lighter one!

CHAPTER THREE
Notes...

#10

Healthy Snacks
The practice of snacking between meals has been blamed for spoiling childrens appetites and
adding unwanted inches to adults waistlines. However, those problems come from unhealthy snacking
habits.
Truth is, snacking can be healthy. The right snack at the right time will decrease your hunger, add
missing nutrients to your diet, help you maintain a healthy blood sugar level, improve your mood
and give you more energy. Most people notice these positive changes when they regularly eat
something small (no more than 200 to 300 calories) every three to four hours.

Healthy Snacking Guidelines:

Be aware of when and where kids do their after-school snacking.

Offer snacks at regularly scheduled times.

Do not let children snack in front of the television, computer or while on the telephone, because
its more difficult to monitor portion sizes.

Pre-portion snacks for your child or yourself into small plastic bags so they are ready to go when
needed.

Keep it simple. Eating healthy is easy to do.

Combine foods that have carbohydrates and protein. Carbohydrates help brain functions and
help maintain energy levels. Protein will keep you feeling satisfied for longer periods of time.

Carbohydrate-rich snacks

Protein-rich snacks

Fruits

Nonfat milk, yogurt, or cheese

Vegetables

Slice of extra-lean meat, fish, or chicken

Whole Grains

Beans or peas
Nuts or peanut butter

Mix and match. Include one of each at snack time to help you achieve the mix of carbohydrates
and protein and to make it more fun.

Try not to choose highly processed foods, such as prepackaged cheese and crackers combinations,
snack cakes, chips or candy bars.

#11

CHAPTER FOUR

Convenience and the availability of commercially packaged snack foods that are high in fat, sugar,
preservatives and sodium are a barrier to healthy snacking. Most of the snack ideas listed below can
be quickly and easily prepared at home. Not only are they healthier than most store-bought snacks,
but they also taste great! Many of them can be prepared in advance and in large quantities, and are
easy to grab and go.

Healthy Snacks

CHAPTER FOUR

Snack Ideas

Half of a toasted English muffin, topped with low-fat cream cheese or a sprinkle of mozzarella
cheese.

Freeze cup red and green grapes. Combine them with cup of your favorite nuts.

Baby carrots dipped in hummus.

Half of a whole-wheat English muffin topped with 1 Tbsp. natural peanut butter and honey or
jam.

Non-fat or low-fat yogurt with cup blueberries.

A sliced apple with a mozzarella cheese stick or string cheese.

Drain a can of water packed tuna and spread over whole-wheat crackers.

One whole grain toaster waffle topped with 2-3 Tbsp. yogurt.

Spread 1 Tbsp. of natural peanut butter into a celery stick and decorate with raisins.

One small box of raisins with cup nuts.

#12

Mealtime Fun

Gathering everyone together to sit at the table for meals.

Turning off the TV.

Avoiding distractions, such as newspapers, telephones, and toys.

Making mealtime pleasant by encouraging positive conversation. Try not to use this as a time
to scold or punish your kids.

Families that eat together eat healthier meals and cooking larger quantities family makes better use
of food supplies. Other benefits of eating together include improved family communication and an
increased sense of security and stability for children. Therefore, children behave better and perform
better in school. They also develop a sense of family traditions and values, and also learn while
helping to prepare meals.

Helpful Hints on Planning and Preparing Family Mealtime

Talk with family members about how to set up your family mealtime. You might want to discuss
the following questions:

What do we like to eat?

What time is best?

What kinds of things can we talk about? What should we not talk about?

What behavior is okay? What is not?

Plan family dinner menus in advance (a week, a pay period, a month, etc). This will save time and
avoid costly last-minute dinners out or orders for pizza. When planning, dont try to do it all at
oncestart with one meal a week and add more as you can. Take time to make that meal extra special!
Family mealtime rules are important. Make rules that are clear and simple. If children understand
the rules, it is easier for them to follow. Some family mealtime rules could be:

Wash your hands before you eat.

No eating until everyone is at the table.

If you do not like a food, still be kind.

Ask before you get up from the table.

#13

CHAPTER FIVE

Eating meals together as a family can be fun. Check Your Health suggests that families sit down at
the dinner table and eat together at least one night each week. Sharing a meal is a great opportunity
for family members to learn more about each other simply by talking together. Encourage friendly
conversation at the table, by:

Mealtime Fun
Keep foods on hand for two or three quick recipes for when youre short on time. For those evenings
when you have more time, try making larger amounts of your recipe and freezing the rest for later.
Family meals do not have to be complicated. Simple foods will do!

CHAPTER FIVE

Mealtime Activity Suggestions

Restaurant Night. Pretend you are at a restaurant and give every family member a role to play
(example: one person takes orders, one person serves the food, etc.) Turn the lights off and eat
by candlelight or put flowers on the table.

Have alphabet dinners. For example, on A night feature asparagus, apples or avocado. Family
members will learn about new foods.

Geography Night. Pick a country to learn about and prepare foods that come from that country.
Have each person learn one fact about the country to share at dinnertime.

Special Spotlight. Choose a family member to be in the spotlight. Have a special plate that the
very important person (VIP) uses when they are in the spotlight. Let the VIP choose the menu.

Game Night. Make individual pizzas using English muffins for dinner and play a game. Then,
take turns choosing the game.

Family Breakfast. Dinner isnt the only time to share meals. Breakfast is also a great time to
sit down together and start the day out right!

More Helpful Hints About Family Mealtime

Involve the whole family. When children are allowed to participate in meal planning, preparing,
serving and cleaning up, they often care more about it.

Allow children to make menu choices. Take your child food shopping with you. Let your child
choose vegetables or fruits for the meal.

When preparing the meal, give your child a specific task like setting the table or putting bread
on a plate. Let children know five minutes before dinner is ready so they can finish what they
are doing.

Teach children that cleaning up after a meal is just as important as preparing it. Involve the entire
family in the clean up by making a chore chart and taking turns. Try listening to music to make
clean-up go faster.

Kids need instruction to make their way around the kitchen successfully. Take time to teach your
child basic skills like reading recipes, setting up equipment, using tools like measuring utensils
and can openers, and demonstrating how to prepare a variety of foods.

Enjoy yourself in the kitchen. Approach cooking as a creative and fun activity and your child
will find cooking to be fun as well.

#14

Mealtime Fun

Uncover your childs kitchen talents. A child that likes art may enjoy arranging fresh fruit on a
tray while a math whiz might quickly calculate recipe measurements.

Assign tasks according to your childs age and development. Preschoolers love to measure, pour
and stir. Older children can learn how to safely use equipment such as can openers, knives,
blenders and the microwave.

Declare Kids Rule! one night a week. Once kids have grasped basic cooking skills, put them
in charge of planning and preparing the evening meal. Challenge older kids to be kitchen daredevils.
Allow them to experiment with different food combinations and cooking techniques. Remember
to praise more than criticize if you want them to keep cooking.

Healthful eating provides fuel for learning, growing, sports and play. What makes a food healthful?
Healthful foods supply important nutrients, such as protein, vitamins, minerals and fiber. A wide
variety of healthful foods are found in these five food groups:

Breads, cereal, rice and pasta

Vegetables

Fruit

Milk, yogurt and cheese

Meat, poultry, fish, eggs, beans and nuts.

Limit foods such as soft drinks and candy that

supply a lot of calories but few nutrients. Try to
go easy on higher-fat foods from the food groups,
too, such as French fries, chips and cake.
Kids need to be taught about healthful eating.
Teach them why the following guidelines are
important.

#15

CHAPTER FIVE

Teaching Kids About Nutrition

Mealtime Fun
Eat a variety of foods. Prepare family meals and snacks with different foods from the five food
groups.

Choose plenty of grain products, fruits and vegetables. Have kids add their favorites to the
shopping list - then serve them for meals and snacks.

Limit foods with fat, cholesterol, sugar and sodium. Teach kids to read Nutritional Facts on food
labels to help them find foods with less fat, cholesterol, sugar and sodium.

Balance food choices with physical activity. Encourage your kids to move more.

Eat breakfast. Have your kids help plan breakfast with nutritious foods they like.

Snack smart. Keep healthful, easy-to-make and easy-to-eat foods on hand for everyone to snack
on! See Chapter 4 Healthy snacking for more ideas.

CHAPTER FIVE

#16

Entertaining the Healthy Way

Does the thought of entertaining scare you? It shouldnt! The key to an enjoyable gathering is to
keep things simple and plan ahead. The following steps will help you do this.
1. Think ahead (4 to 6 weeks before the event)

Choose a theme

Make a guest list

Pick a date and time

Decide if it will be indoors or outside

Decide if you will have it at home, go to a park, or pay for a hall

Decide on the menu

Decide on the days activities

CHAPTER SIX

> What time to eat?

> What will the entertainment be?

Order supplies
> Decorations, plates, plastic ware, etc.

2. Get organized (3 weeks before the event)

Send out invitations; ask for RSVPs by a certain

date and time

Place a list of those you invited next to the phone

to record RSVPs

Purchase any forgotten items

Ask for help from family members and friends

3. Keep it simple (2 weeks before the event)

If you havent received RSVPs, call

to make sure they are coming

Confirm that your helpers can still

attend and what their duties will be

#17

Entertaining the Healthy Way

4. One week before the event

Purchase film, batteries

Purchase food

Prepare entertainment (games, crafts, movies, etc.)

If any of the food items can be prepared or cooked and frozen and then reheated for the event,
do so now

CHAPTER SIX

5. One day before the event

Finish food preparation. If anything can be cooked and reheated, now is the time

Clean the house and prepare the party area

6. The day of:

Have fun! Remember, the party is to be enjoyed by all!

(Courtesy of Alyice Edrich, editor of The Dabbling Mum.com; where BUSY parents find advice,
balance, inspiration, and how-to e-books.)

Entertaining Etiquette
Good table manners are a matter of common sense and should reflect the most logical choices. One
of the most important things to remember is to be natural, without drawing attention to you. It is
best to give the appearance of being confident, yet comfortable.

Posture
When eating, sit close enough to the table so each bite is brought to the mouth without having to
lean forward. Sit straight at the table without sitting stiffly.

Elbows
Elbows should not be placed on the table, but kept close to the side so they dont interfere with
those sitting next to you. When a hand is not in use, place it in your lap, or if it is more comfortable,
rest your forearm on the edge of the table.

#18

Entertaining the Healthy Way

Table settings
An attractive table setting makes the food look and taste better and provides a positive experience
for each guest. The table setting gives the host/hostess an opportunity to express creativity, while
the guests see the effort that has been make in their behalf.

Place settings

CHAPTER SIX

Each place setting should consist of the main plate in the center, with the forks placed on the left
and knives on the right. Spoons are placed to the right of the knives, and the water glass is placed
at the tip of the knife. A second beverage glass would be placed to the right of the water glass. The
bread and butter plate belongs at the tip of the forks, and the salad plate usually goes to the left of
the forks and a little above. When no bread and butter plate is used, the salad may go at the tip of
the forks. The napkin is placed directly to the left of the forks and dinner plate, but if the table is
crowded, it may be placed under the forks, directly on the plate or in the center of the place setting.

Napkins
When seated at the table, if you are the guest, wait until the host/hostess has taken up his or her
napkin before placing it on their laps, or when the host/hostess asks the guests to proceed. When
the host/hostess picks up his/her fork, you may pick up yours and begin to eat. The napkin remains
in your lap until after the meal and should then be placed loosely gathered on the table next to the
plate. If you need to leave the table during the meal, the napkin should be placed on the chair and
then back in the lap after you return to the table.

#19

Entertaining the Healthy Way

Utensils
Knowing which utensils to use will increase self-confidence and foster a more relaxed atmosphere.
Silverware is placed in order of its use. Always remember to begin with the silverware on the outside
of the place setting and work from the outside in. If in doubt, watch the hostess or someone else
at the table that is confident in using the utensils. Cut your food as it is eaten, not all at once. When
finished eating, place the used fork and knife on the plate, sharp side of knife facing in, and fork
next to knife.

Beverages

CHAPTER SIX

Wait to sip beverages until your mouth is empty and has been wiped with a napkin. The only
exception to this is when your mouth has been burned with hot food; you may take a drink with
food in your mouth. Do not gulp or guzzle beverages.

Conversation
When talking at the table, there should never be any food in your mouth. Remember the saying,
Dont talk with your mouth full! Chew with your mouth closed, without talking. Guests should
not draw attention to themselves by making unnecessary noise either with their mouth or with
their silverware.

Seasonings and Condiments

Guests should always taste the food before asking for salt and pepper, so as not to offend the cook.
When you use condiments on the table, place a portion of each condiment desired on the plate
beside the food, not directly on the food itself, i.e., cranberry sauce is placed on the dinner plate,
not on the meat. If there are no condiments on the table, it is not polite to ask for them.

Formal Service
Guests are almost always served from their left, and plates are cleared from their left. Drinks are
served from their right and cleared from their right.

Informal Service
When a serving dish is passed around the table instead of being individually plated, it should be
passed counterclockwise, to the right. You should take a reasonable portion and never take more
than can be finished.

#20

Entertaining the Healthy Way

Reaching
Guests may reach for food that is close to them, as long as they do not have to stretch for it and
do not reach across another guest. If the food is across the table, ask politely for it to be passed.

Finger Food
Some foods may be eaten with fingers. If you are not sure if it is acceptable, follow the example of
the host/hostess or use the neater and easier way to eat the food. When finger foods are served,
take the food from the serving dish and place it on the plate before eating it.

If a piece of food must be removed from the mouth, do it the same way that it was put in and place
it on the plate. A pit or small bone should be removed with fingers. The most important thing to
remember when removing food is to do it with as little show as possible.
Natural table manners take practice, and the best place to practice is at home. If manners at the table
are insisted upon at home, they will more likely become second nature. Once good table manners
become automatic you will feel more relaxed and comfortable, and the conversation and food will
be enjoyed much more.

#21

CHAPTER SIX

Removing Food From Mouth

CHAPTER SIX

Notes...

#22

Stocking Your Cupboards

Your kitchen is not just for preparing food. It is also a place to store food. Food is stored in kitchen
cupboards, shelves, cabinets, refrigerators and freezers, depending on the type of food. Each of these
places can also be considered a pantry. A pantry is any cool, dry place used to store food.
There are tricks to storing food well, so that its ready to use when you need it. By keeping your
panty stocked with basic supplies, you will be able to prepare healthy meals, shop less frequently,
and save money.
The key to storing food is to rotate your supply regularly. Some foods keep longer than others, so
for every item you buy, write the date you buy each item directly on the bottle or can. Keep the
oldest items on the front of the shelf. If you remember to check the expiration date of the item
behind the one you are using, and use that next item before it expires, you will never have to throw
away outdated food!

CHAPTER SEVEN

In the absence of expiration dates stamped on the food

you buy, use these charts to determine the shelf life
of various foods.

#23

Stocking Your Cupboards

Food

Shelf Life

Helpful Hints

Canned vegetables

1 year

Store cans in your coolest kitchen

CHAPTER SEVEN

Whole, crushed, or chopped tomatoes

Tomato sauce
Tomato paste
Sweet potatoes
Artichoke hearts
Chilies
Corn
Green beans
Mushrooms
Peas
Pumpkin

Choose low sodium vegetables or rinse

with water before cooking to reduce
the sodium

Canned Fruit low sugar syrups

1 year

Beans

1 year canned

Mandarin oranges
Pineapple
Pears
Peaches
Fruit cocktail

Canned: Pork and beans

Baked beans
Canned or dry: Red, black, chickpeas,
kidney, white, pinto
Dry: lentil, split pea

6 months to
1 year, dry

Canned Meats

1 year

Soups and Broth

1 year

Tuna (water packed)

Minced clams
Chicken
Pink or red salmon

Chicken, vegetable and beef broth

Cream soups (low fat) mushroom,
broccoli, chicken, and celery
Other broth-based or water-based soups

Herbs and Spices

Salt
Black pepper
Rosemary
Oregano
Paprika
Chili powder
Cinnamon
Thyme
Curry powder

Continued on the next page...>>

#24

cabinet.

Ground,
6 months

Keep in a cool spot. Replace if aroma

Whole (dry),
1 year

Spices can be expensive, so buy small

fades.

amounts and replace when freshness

is gone.

Stocking Your Cupboards

Staples
Baking powder
Baking soda
Corn starch
Bouillon cubes
Whole wheat, all-purpose flour
White, brown, and confectioners sugar
Honey
Olive oil
Salad oil
White, wine, cider vinegar
Evaporated milk
Dry milk
Cooking spray
Peanut butter
Ketchup, barbecue sauce, chili sauce

Bread, Pasta, Rice and Cereal

Whole wheat bread

Macaroni, spaghetti
Other types and sizes of noodles
Oats
Ready to eat cereal
Tortillas

Brown and white rice

Shelf Life

Helpful Hints
Refrigerate to keep longer.

6 months
18 months
18 months
12 months
6-12 months
Never spoils
1 month
3 months
6 months
12 months
12 months
12 months
2 years
6 months
1 year

Pack brown sugar in an airtight container

to avoid hardening.

CHAPTER SEVEN

Food

Keeps 2 months once opened.

2-4 days,
if left on counter
7-14 days,
if left in
refrigerator
1 year
1 year
6-12 months
Check date
2-4 days, or
4-7 days in
refrigerator
1 year

Continued on the next page...>>

#25

Stocking Your Cupboards

Food

Refrigerated foods

Fresh fruits and vegetables

Eggs
Milk
Yogurt
Cheese

Shelf Life

Varies, about 1 week

1 month
1 month
2 weeks
6 months, unopened
3-4 weeks, opened

Helpful Hints

1 week for best flavor.

Freezer items

8 months
4-6 months
6 months

CHAPTER SEVEN

Frozen vegetables such as corn, peas,

spinach, broccoli, green beans
Frozen fruits like blueberries,
strawberries, peaches and raspberries
Chicken breasts

There are times that you will find yourself without the proper measuring tool. The following guidelines
will help you figure out the correct measurements and help you estimate the quantities of food you
need for a recipe as you make your grocery list.
Equivalent Measures

Dash

2 to 3 drops or less than 1/8 teaspoon [tsp.]

1 tablespoon [Tbsp.]

3 teaspoons

1/4 cup

4 tablespoons

8 ounces [oz.]

1 cup

1 pound [lb.]

16 ounces

1 pint

2 cups

1 quart

4 cups

1 gallon [gal.]

4 quarts

#26

Stocking Your Cupboards

Food Equivalents
Quantity
1 medium
1 medium
1 cup
1 1/2 slices
1 stick or 1/4 pound
1 pound
14 squares
28 crackers
4-5 whole
1 pound
1 medium
16 large (1" square)
8 ounce package
4 ounces (1 1/2 cups)
8 ounce package
4 ounces (1 1/4 cups)
7 ounces
1/2 pound
1 medium
3-4 medium
1 pound
1 cup
1 cup
1 pound
1 pound
1 pound
22 wafers

Is Equivalent to:
1 cup
1/3 cup mashed
2 to 2 1/2 cups cooked
1 cup soft crumbs
1/2 cup
5 cups
1 cup fine crumbs
1 cup fine crumbs
1 cup
3 3/4 cups
3 tablespoon juice
1/4 pound
7 cups
2-3 cups cooked
6 cups
2-3 cups cooked
4 cups cooked
1 cup
1/2 cup
1 cup juice
3 1/2 cups
4 cups cooked
3 cups cooked
2 1/2 cups
3 1/2 cups
2 cups
1 cup fine crumbs

CHAPTER SEVEN

Food
Apple
Banana
Beans, dry
Bread
Butter
Cheese, grated
Crackers, graham
Crackers, saltine
Egg
Flour, white, all-purpose
Lemon
Marshmallows
Noodles, cooked
Noodles, uncooked
Noodles, macaroni, cooked
Noodles, macaroni, uncooked
Noodles, spaghetti, uncooked
Nuts, chopped
Onion
Orange
Raisins
Rice, brown or wild
Rice, regular
Sugar, brown
Sugar, powdered
Sugar, white
Vanilla wafers

#27

CHAPTER SEVEN
Notes...

#28

Herbs & Spices

Herbs are leaves or stems of plants that are used for flavoring food. They can be either fresh or
dried. Dill, rosemary, thyme, parsley, and oregano are examples of herbs. Spices are made from the
seeds, bark, or fruit of dried plants. Cinnamon, nutmeg and black pepper are examples of common
spices. Using the right amounts and types of spices and herbs in a recipe is what will turn a bland,
ho-hum meal into one that youll never forget.

Buying herbs and spices

Spices: There are two reasons whole spices are better than ground. First, whole spices are cheaper.
Second, they produce a stronger flavor than ground, which means you use less. As with herbs, choose
spices that have a strong aroma, because they will be more flavorful.

Storing herbs and spices

Wash and dry herbs after bringing them home from the store, or in from your own herb garden.
Wrap herbs in a damp paper towel, seal in a zip-loc bag and store in the refrigerator. For herbs like
cilantro and parsley, cut the ends of the herbs at an angle and then put them in a jar of water like
you would flowers.
If dried herbs or spices are exposed to air, heat, or light, they will lose some of their oils, and be
less flavorful. Keep them in tightly sealed containers in a cool, dark cabinet. If you open a container
of spices or herbs and cant smell anything, or it smells musty, the flavor is likely gone.

Cooking,
Drying, &
Toasting
herbs and
spices
The flavorful
oils in herbs
escape quickly into
the air, making it
difficult to retain them in your
food. To maximize flavor when using
fresh herbs:

#29

CHAPTER EIGHT

Fresh Herbs: Choose an herb like you would a flower. You want the herb to be pretty and fragrant,
not wilted and bruised. The flavor comes from the herbs oils, so if the leaf or stem is broken or
bruised, much of the oil and flavor will have been lost. Generally, the more smell the herb has, the
more flavor it has.

Herbs & Spices

Chop them with a sharp knife, cut them with scissors, or tear them by hand.

Dont chop them finely. The more you chop herbs the stronger they start smelling. These smells
are the oils escaping into the air, which means fewer flavors in your food.

Chop or tear the herbs at the last minute so the oils dont have as much time to escape.

For a real flavor bonus, blanch your fresh herbs by dipping them in boiling, salted water for 15
seconds and then in ice water. This maximizes the flavor.

CHAPTER EIGHT

Drying Herbs
It can be a good idea to dry fresh herbs, because dried herbs keep longer than fresh ones. Dried
herbs are best used in sauces, stews, and soups, because they become re-hydrated. You can dry herbs
with either your microwave or oven. To dry in the microwave, spread the herbs in a single layer on
a microwave safe plate and heat for 1 minute. To dry in the oven, spread the herbs on a baking sheet
in a single layer and cook for 30 minutes at 180 degrees Farenheit. Store dried herbs in a tightly sealed
container in a cool, dark cabinet.

Toasting Spices
To maximize the flavors of whole spices, toast them first by placing them in a small nonstick pan
without oil. Cook over medium heat. Shake the pan continuously, until the spices are fragrant. Do
not let them brown! Cool the spices before grinding them, because warm spices will turn to paste
if ground.
Use the following chart as a guide when using spices and herbs.
As with all areas of cooking, you will learn more with practice.
Dont be afraid to experiment!

#30

Herbs & Spices

Herb/Spice

Flavor

Goes well with...

Allspice

Sweet

Beef, onions, squash, carrots and

breads

Basil

Licorice/cloves

Tomatoes, cheese, poultry, eggs,

fish & vegetables

Bay Leaf

Piney

Stews, soups, rice and grains

Caraway

Tangy

Rye breads, cabbage and

Cardamom

Sweet

Baked goods

Cayenne

Hotter than black or white

Anywhere you use paprika

Chervil

Licorice, parsley substitute

Carrots, eggs, fish, and salads

Chives

Onion

Salads, vinaigrettes and creams

Cilantro (Coriander)

Pungent. Soapy to some

Salsa, guacamole, root licorice

to others. vegetables, and beans

Cinnamon

Sweet or hot

Desserts, breads, fruit

Cloves

Licorice

Hams, soups, breads, beef

Cumin

Spicy. Pairs with chilies.

Bean soup, chicken, lamb, and

sausage

Dill

Tangy

Pickles, fish, cream cheese, sour

cream

Dried Chili

Hottest

Pizza, pasta, salads

Fennel (Anise)

Licorice

Salads, apples, seafood, sausage

Garlic

Pungent

Sauces, all meats, rice, pasta,

and vegetables

Ginger

Pungent

Baking, marinades, tomatoes,

onions, ham and soups

Mint

Spicy/sweet, menthol

Candy, lamb, peas and tea

Mustard

Hot

Salad dressing, sausage, sauces

Nutmeg

Sweet & pungent

Breads, custard, BBQ sauce,

spinach, carrots, and eggnog

Oregano

Bitter

Tomatoes, fish, potatoes and

squash

Paprika

Mild peppery

Eggs, goulash, rice and potatoes

Parsley

Peppery

Chicken, eggs, fish,

pasta,potatoes, rice vegetables

Pepper

Hot

Meats, vegetables, rice, pasta

continued on the next page...>>

#31

CHAPTER EIGHT

sauerkraut

Herbs & Spices

Herb/Spice

Flavor

Goes well with...

Poppy Seeds

Sweet

Salad dressing, fruit and muffins

Rosemary

Piney w/ lemon

Lamb, pork, beef, salmon,

mushrooms and potatoes

Saffron

Medicinal

Risotto, paella, fish, rice and lamb

Sage

Musty mint

Pork, oily fish, stuffing and

chicken

Savory

Cross between thyme & mint

Beans and chicken

Sesame

Mild

Breads, sushi, tuna, fish, noodles

CHAPTER EIGHT

and eggplant
Tarragon

Licorice

Chicken, vegetables

Thyme

Pungent. Mint/lemon

All meat, goat cheese, figs, soups

Turmeric

Dye properties

Curry, chicken

Vanilla

Sweet

Flan, ice cream, milk drinks, fish,

baked goods

#32

Herbs & Spices

Creating Seasoned Oils
Seasoned oils make great salad dressings, topping for baked fruit or cooking oil for stir-fry. Make
them in small amounts and store in the refrigerator. Use neutral oils like canola, walnut, or extra
virgin olive oil.

Fresh Herb Oils

Chop herbs coarsely and then blend in a blender or food processor.

Add the same amount of oil as you have herbs and make it into a paste.

Put the mixture into a jar and add an additional 1 cup of oil.

Shake until mixed and refrigerate.

Spice Oils
Use mustard, chili, curry, cumin, cinnamon, or saffron to make these tasty oils. They will keep up
to 6 months in the refrigerator.

CHAPTER EIGHT

Basil, parsley, mint, cilantro, thyme, rosemary, and oregano all make great seasoned oils, which will
last one month in the refrigerator.

Make a paste using 1 Tbsp. of powdered spice to every 1 tsp. of water.

Put the paste in a glass jar and add 1 cup of oil.

Shake until mixed.

Let sit on counter for one day and then filter oil through cheesecloth into a glass jar and refrigerate.

Root Oils
Roots like shallots, garlic, horseradish, or ginger can be used to make oil that will keep in the refrigerator
for 2 weeks.

Using a cheese grater, grate the root into a bowl.

In a glass jar add 1 Tbsp. of root to 1 cup of oil.

Shake until mixed and refrigerate.

#33

Herbs & Spices

Creating Seasoned Vinegars

CHAPTER EIGHT

Seasoned oils can be used with seasoned vinegars for salad dressings or for adding flavor to cooked
vegetables. Basil, caraway, cayenne, chives, coriander, curry, dill, fennel, garlic, horseradish, mint,
rosemary, tarragon, and thyme all make good vinegars.

Use mild vinegar like rice wine vinegar.

Use cup herbs or spice to 1 cup of vinegar.

Leave out on counter in jar and shake each day.

It will take two weeks for the flavor to fully infuse into the vinegar.

The vinegar will last for one year, in or out of the fridge.

Creating Seasoned Rubs

Seasoned rubs are great on meats and vegetables. However, the premixed seasonings found at the
grocery store often contain up to 90% salt in order for the manufacturer to reduce production costs.
You can make your own flavorful rubs with much less sodium and more flavor.
All Purpose Blend
1 part of each:

Fish Blend
1 part each:

Meat Blend
1 part each:

Basil

Basil

Bay Leaf

Bay Leaf (1 only)

Dill Weed

Garlic Tops

Marjoram

Fennel Weed

Marjoram

Parsley

Lavender

Parsley

Sage

Lemon Balm

Rosemary

Thyme

Rosemary

Thyme

Chicken Blend
1 part each:
Celery Tops

Bouquet Blend
Tie together for easy
removal later-

Vegetable Blend
1 part each:
Celery

Chervil

Bay leaf (1 only)

Chervil

Parsley

Marjoram (1 sprig)

Dill Weed

Sage

Orange Rind (1 piece)

Fennel Leaves

Parsley (1 sprig)

Lemon Balm

Thyme (1 small sprig)

Lovage

Savory Thyme

Paprika
Parsley
Tarragon

#34

Herbs & Spices

1 part each:

Salad Blend
1 part each:

Soup Blend
1/4 cup each:

Basil

Basil

Basil

Chervil

Celery Seeds

Bay Leaf

Lovage

Chervil

Celery Tops

Oregano

Dill Weed

Marigold Petals

Parsley

Lemon Balm

Oregano

Rosemary

Marjoram

Parsley

Savory

Parsley

Sage

Thyme

Savory

Tarragon

Thyme

Spaghetti Blend
1 part each:

Herb Garden
Combine in a shaker:

Zesty Italian
Combine in a shaker:

Garlic Tops

2 tsp. dried Parsley Flakes

tsp. dried

Marjoram

tsp. Garlic Powder

Oregano

tsp. Basil

tsp. Oregano

Parsley

tsp. Marjoram

tsp. Dried Mustard

Rosemary

tsp. Allspice

tsp. Celery Seed

Sage

tsp. Pepper

tsp. Pepper

Parsley Flakes

Savory

#35

CHAPTER EIGHT

Salt Substitute

Herbs & Spices

Creating Marinades
The basic ingredients of marinades are oil and vinegar. Marinades add flavor to meat and vegetables.
It is best to marinate meats for about two hours.

Coat the meat or vegetables in a zip-top plastic bag and then refrigerate.

Use a combination of pre-spiced oils and vinegars or try the following recipe:
> 1 cup olive oil
> cup rosemary
> cup thyme

CHAPTER EIGHT

> cup parsley

> cup onion

Creating Teas
Teas are simple to make. However, certain herbs can be harmful. If the leaves smell bad, dont use
them.

Get a package of tea bags from a grocery store or oriental market.

Put the dried herbs or spices in a tea bag and soak for 2 minutes.

Traditional benefits of herbs in herbal teas.

> Catnip Used for relaxation.
> Chamomile Calms stomachaches, relieves anxiety.
> Anise Used to treat insomnia.
> Cloves/saffron Used as an aphrodisiac.
> Ginger Used to increase energy.
> Cumin/fennel/coriander Used for indigestion.
> Thyme/sage/ginger Relieve cold & flu symptoms.
> Rosemary Used to increase circulation.

#36

Basic Tools for Healthy Cooking

Stocking your kitchen with tools and gadgets can either be amusing or confusing, depending on your
cooking abilities. Here are the tools that every cook will want to have on hand.

Can/Bottle opener Whether hand-crank or electric, make sure to buy one that will stand up
to repeated use. Wash and dry thoroughly after each use to prevent bacteria build-up.

Colander Buy a large metal or plastic strainer for draining pasta and rinsing fruits and vegetables.

Fire extinguisher & Pot holders Put safety first. Dont risk burning your hands or your house.

Grater A four-sided grater will give you many options for incorporating vegetables, cheese,
or whole spices into your meals.

Instant-read digital thermometer An important item and small price to pay to make sure
your meat is cooked properly. Look for one that includes a chart with proper cooking temperatures.

Mixing bowls Buy glass, stoneware or metal mixing bowls in two or three sizes.

Steamers A metal steamer placed on top of a pot of boiling water is a great way to cook fresh
vegetables without losing the nutrients.

Timer Not all stove timers are accurate. Get a portable timer that you can carry with you while
moving around the house.

Vegetable peeler Buy a peeler with a swivel head and comfortable handle. Use it for peeling
potatoes, carrots or cucumbers.

Whisks Get one small and one medium-to-large, made of metal, nylon or plastic (for use in
non-stick pans). Use for whipping up a last-minute omelet or blending ingredients for the perfect
sauce.

Measuring Cups and Spoons

Accurate measurements are a must for the successful cook.

One set of cups for dry ingredients in metal or plastic including 1-cup, 1/2-cup, 3/4-cup, 1/3cup measurements. If you can afford it, get two sets. You will save cleaning time as you cook.

At least one glass measuring cup with spout, preferably one that can measure up to two cups
and can handle hot liquids.

A set of good quality measuring spoons made of metal or plastic and in various sizes:
1-Tablespoon, 1-teaspoon, 1/2-teaspoon, 1/4-teaspoon, 1/8-teaspoon.

#37

CHAPTER NINE

The Essentials

Basic Tools for Healthy Cooking

Knives
Keeping your knives sharp keeps you safer because less pressure is required to cut through food.
Below is a list of the knives you will want to have in your kitchen.
> A chef s knife has a wide triangular-shaped blade and is used for cutting and chopping almost
all foods. You may want to purchase eight-inch knife if you have small hands.
> Paring knives are used for almost everything else slicing, peeling, and trimming. Three to
four inches is a good size blade.
> Serrated (rough rippled edges) knives are generally used for cutting bread, as well as certain
fruits or vegetables.

CHAPTER NINE

> A boning knife is longer than a paring knife and has a sharp point for de-boning meat, poultry
and fish.
> A slicing or carving knife has a long blade (8-10 inches), sometimes curved, and is used for
slicing cooked meat and poultry.

Dont forget to get a knife sharpener electric or a stone to help keep your knives in good
cutting condition.

To keep knives sharp, do not cut on porcelain, glass or metal surfaces. Do not use knives as a
substitute for any other kind of tool, such as a screwdriver or bottle opener.

Rinse food products off knives immediately after use. Some foods, like mayonnaise, can damage
the fine edge of the blade.

Hand-wash knives in hot, soapy water and dry after each use.

Never put a knife into soapy water and leave it unattended. Someone could cut his or her hand
when reaching into the soapy water.

If you are unsure about sharpening a knife, take it to a professional.

Cutting Boards
Cutting boards may hide harmful germs. How many depends on how porous the surface is, the type
of plastic or wood, and direction of the wood fibers.

Choose a board with a smooth, hard surface that is approved for contact with food.

Replace cutting boards that become deeply scratched, carved or grooved.

Do not chop salad, vegetables or other ready-to-eat foods on an unwashed cutting board that
has been used to trim raw meat, poultry or seafood. Always use a clean, separate, cutting board
for fresh vegetables, fruits, breads, and other food that will not be cooked prior to eating.

#38

Basic Tools for Healthy Cooking

Scrape off any food and scrub all cutting boards completely with hot soapy water after each use.
Dishwashers are usually good cleaners for most cutting boards. However, the high temperatures
in your dishwasher may damage thin plastic or wooden boards.

Sanitize cutting boards from time-to-time with a mixture of one teaspoon of chlorine bleach
to one quart of water. Over a sink, flood the board with the bleach mixture and let it stand a
few minutes. Then, rinse completely with fresh water. Sanitize cutting boards after cutting raw
meat, poultry or seafood.

Store cutting boards so that they stay clean, dry, and do not touch raw meat, poultry, seafood
or their drippings.

Purchase heavier pots and pans made from cast aluminum, copper or stainless steel because they
distribute heat evenly. You wont have to cook at high temperatures, so you will lower your chances
of burning dinner! Pots with non-stick surfaces are easy to clean and can be used with little or no
oil for healthy cooking. For baking pans, look for an air bake feature that helps prevents burning.
Heres a list of the basics to have on hand:

One 2 quart and one 4 quart sauce pan with tight-fitting lids.

One 8 to 10-quart stockpot, for soups and pasta.

One 8-inch ovenproof skillet and one 12 to 14-inch ovenproof skillet with lid.

One large roasting pan with a rack for roasting meat.

Broiler pan, for broiling meats, veggies or potatoes.

Two cookie sheets for pizza, cookies and more.

One 13-inch by 9-inch oven-safe baking dish.

One 9-inch by 9-inch ovenproof pie plate.

One muffin pan for muffins, condiments, making frozen treats and gelatin desserts.

One eight or nine-inch square baking dish for cakes, casseroles or meats.

One loaf pan for breads, meatloaf or small cakes.

One or two covered microwave and freezer-safe casserole dishes in varied sizes for cooking
vegetables, casseroles and leftovers.

Two eight or nine-inch round baking pans for layer cakes.

#39

CHAPTER NINE

Pots and Pans

Basic Tools for Healthy Cooking

Spoons and Spatulas
Choose utensils to match your cookware. You do not want to scrape and scratch a non-stick surface
with metal spoons or spatulas. Hard plastic and wood are suitable alternatives. Soft rubber spatulas
should not be used in hot pans because they can melt.

Buy an assortment of spoons, including slotted spoons, wooden spoons, sturdy metal spoons
(if appropriate) and ladles for soups and sauces.

You will use your spatulas all the time. You will want one that is narrow and long, and one that
is short and wide. (Make sure they have sturdy handles with solid grips.)

Soft rubber spatulas are used for scraping bowls, your food processor or folding cake batter.

CHAPTER NINE

Storage containers

Keep old margarine tubs, peanut butter jars and storage bags that seal tightly for leftovers and
lunches.

Keep a few larger sizes for the freezer.

Use a vacuum-packer that will keep your leftovers fresh in the freezer. If you shop in large
quantities, vacuum-sealed bags will help keep your purchases fresh for longer periods.

Crock cookers, food processors and other small appliances will cut your time in the
kitchen significantly.

Food processors chop, grind, mix and knead in less that half the time it takes you to do it by
hand.

A blender can be the salad-lovers best friend. Use yours to whip up dressings, sauces and fruit
smoothies.

Mixers If you bake often, invest in a heavy-duty stand mixer. If you just want to mash potatoes
or bake the occasional cake, a smaller electric hand mixer will do fine.

Crock cookers Prepare your ingredients the night before. Throw them in the pot in the morning
and come home to the aroma and flavor of a slow-cooked meal. Place the pot in a safe place
like your stovetop to avoid burning your counter-top.

A commercial rice steamer makes it easy to cook rice correctly and makes cleanup easy.

Extras
You dont need these items to be a healthy cook, but they will save you time and effort in the kitchen.

Salad spinner The easiest way to clean your lettuce or spinach. Removes sand and dirt and
spins the leaves dry.

#40

Pepper mill Freshly ground pepper is always welcome on salads, soups, meats and vegetables.

Kitchen shears These make chopping meats, lettuce and herbs a breeze!

Tongs One medium-to-large metal set for meats and hot items, one medium-to-small plastic
set for fruits, vegetables and salads.

Corkscrew Wine makes a great glaze for fish, chicken and vegetables. The alcohol is removed
as it cooks, leaving a sweet and delicious glaze behind.

Bulb baster For basting meat and removing fat.

Meat fork Buy one with a long handle, which comes in handy for the BBQ or oven.

Knife Block or Tray Store your knives properly to prevent cuts and to keep the blades sharp.

Cookbook/Recipe holder Get your recipes off the counter and up where you can see it. This
will save space if your work area is small.

Rolling Pin For rolling biscuits, cookie dough or pie crust.

Scale This will help you make accurate measurements. A kitchen scale can also help you learn
proper portion sizes.

#41

CHAPTER NINE

Basic Tools for Healthy Cooking

CHAPTER NINE
Notes...

#42

Cooking Methods
Healthy cooking doesnt mean that you have to become a gourmet chef or buy expensive cookware.
Simply use basic cooking methods to prepare foods in healthy ways.
These cooking methods offer ways to capture the flavor and nutrients from your food without adding
excessive amounts of fat or salt. Once youve mastered these techniques, use them often to prepare
your favorite dishes.

Baking
Besides breads and desserts, use this method to cook evenly-sized pieces of vegetables, fruit, seafood,
and poultry or lean meat. Place food in a pan or dish where the hot, dry air of your oven surrounds
it. The food may be covered or uncovered. Baking generally doesnt require that you add fat to the
food.

CHAPTER TEN

Braising

This method involves browning the ingredient first in an open or covered pan on top of the stove
and then slowly cooking it with a small quantity of liquid. In some recipes, the cooking liquid is used
afterward to form flavorful, nutrient-rich gravy.

Blanching
Precook food for a short amount of time in boiling water for less than one minute and then place
it immediately in an ice water bath. This helps to loosen the skin on foods like tomatoes.

Grilling and broiling

Both of these cooking methods expose food to direct heat. To grill outdoors, place the food on a
grill rack above a bed of charcoal briquettes or gas-heated rocks. When grilling smaller items, use a
long-handled grill basket, which prevents pieces from slipping through the rack. To broil indoors,
place food on a broiler rack below the heat element in your oven. Both methods allow fat to drip
away from the food.

Marinating
Marinating adds flavor and tenderness to foods. Cover the food item completely with a marinade
for a few hours. You can make your own marinade from a recipe or buy ones already made. If the
food needs to be refrigerated, the marinating time can take place when the food is in the refrigerator.

#43

Cooking Methods
Poaching
To poach foods, gently simmer ingredients in water or a flavorful liquid such as broth, vinegar or
juice until cooked through and tender. For stovetop poaching, choose a covered pan that best fits
the size and shape of the food so that you use a minimum amount of liquid. You can also poach
foods in foil packets in the oven or on the grill.

Roasting
Like baking, but at higher temperatures, roasting uses an ovens dry heat to cook the food. You can
roast foods on a baking sheet or in a roasting pan. For poultry, seafood and meat, place a rack inside
the roasting pan so that the fat in the ingredients will drip away during cooking.

CHAPTER TEN

Sauting
This method quickly cooks small or thin pieces of food quickly. If you choose a high-quality nonstick
pan, you can cook food without using fat. Depending on the recipe, use broth, nonstick cooking
spray or water in place of oil.

Steaming
One of the simplest cooking techniques to master is steaming food in a perforated basket suspended
above simmering liquid. Add a flavorful liquid or seasonings to the water to flavor the food as it
cooks.

Stir-frying
A traditional Asian method, stir-frying quickly cooks small, evenly-sized pieces of food while they
are rapidly stirred in a wok or large nonstick frying pan. You need only a small amount of oil or
nonstick cooking spray.
There is nothing particularly difficult,
unusual or complicated about healthy
cooking techniques. In fact, novice
cooks and seasoned chefs all use
the basic methods. Try a few recipes,
decide which methods you like best
and use them often to prepare
healthier meals and menus.

#44

More Help
These days, the Internet is a cooks best friend. From recipes to cooking classes, you will find the
answers to most of your nutrition questions and concerns. Here are a few of our favorite sites
all guaranteed to lead you to a healthy eating adventure!

Healthy Substitutions
www.diabetes.org.uk/eatwell/adapting
http://mardiweb.com/lowfat/cooktip.htm
www.nhlbi.nih.gov/hbp/prevent/h_eating/tips.htm
www.ivillage.com/food/experts/cookcoach/qas/0,,165850_88885,00.html

CHAPTER ELEVEN

www.nutritiondata.com/facts

Healthy Snacks
www.mosescone.com/bodypat.cfm?id=594
http://my.webmd.com/content/article/58/66578.htm
www.ci.tucson.az.us
www.sparkpeople.com

Mealtime Fun
www.mealtime.org
http://my.webmd.com/content/chat_transcripts/1/105052.htm
http://my.webmd.com/content/article/91/101350.htm
www.eatright.org/Public/NutritionInformation/92_nfs0900.cfm
http://kidshealth.org/parent/nutrition_fit/nutrition/habits.html
www.fathers.com/articles/articles.asp?id=638&cat=49

Entertaining the Healthy Way

www.arthritis.org Entertaining with Ease
http://geoparent.com Planning a Party: Step by Step
www.creatinghomestyle.com Basic Table Setting
www.diynet.com Wine, Flowers and Beyond-Entertaining Tips: Setting the Table
www.applesforhealth.com

#45

More Help
Stocking Your Cupboards
www.ochef.com/231.htm

Basic Tools for Healthy Cooking

www.azcentral.com/home/food/cooking101/lesson3.html
www.extension.umn.edu/info-u/nutrition/BJ778.html
www.ehow.com/how_13912_select-cooking-utensils.html

CHAPTER ELEVEN

http://busycooks.about.com/library/lessons/blkitchendrawer.htm

Healthy Cooking Methods

www.mayoclinic.com/invoke.cfm?id=NU00201
Find more tips on
Eating Healthy at
www.checkyourhealth.org

#46

Citations
Introduction
Original material supplied by LaDene Larsen, RN, BSN - Director, Bureau of Health Promotion,
Utah Department of Health

Menu Planning
Original material supplied by Rachel Cox, RD; Maria Givler, RD; Kelly Miller, RD, CDE, Utah
Department of Health, and Jennifer Thornock MPH, RD, CD, CDE, Intermountain Health
Care.

Original material supplied by Sarah Tronrud, MS, RD, CD, Utah Department of Health
www.mayoclinic.com/invoke.cfm?objectid=C301BB78-4C79-4CE7-812797F2B14D1416
www.calorieking.com

Healthy Snacks
Original material supplied by Kelly Miller, RD, CDE, Utah Department of Health.
www.mosescone.com/bodypat.cfm?id=594
http://my.webmd.com/content/article/58/66578.htm
www.ci.tucson.az.us
www.sparkpeople.com

Stocking Your Cupboards

Original material supplied by Marie Nagata, Check Your Health Program Manager, Utah
Department of Health

Mealtime Fun
Original material supplied by Jane Sims, Check Your Health Project Coordinator, Utah Department
of Health and KUTV2, and Lowe Rudd.
www.mealtime.org
http://my.webmd.com/content/article/91/101350.htm
www.eatright.org/Public/NutritionInformation/92_nfs0900.cfm
http://kidshealth.org/parent/nutrition_fit/nutrition/habits.html

#47

CHAPTER TWELVE

Healthy Substitutions

Citations
Entertaining the Healthy Way
Original material supplied by Janet L. Heins, RD, MPH and Maria Givler, RD, CD, Utah
Department of Health
Table Manners That Matter, by Margie P. Memmott, Utah State University Extension.
Utah State University is an affirmative action/equal opportunity institution. Issued in
furtherance of Cooperative Extension work, Acts of May 8 and June 30, 1914, in cooperation
with the U.S. Department of Agriculture, Jack Payne, Vice President and Director, Cooperative
Extension Service, Utah State University. (EP/DF/11-01)

CHAPTER TWELVE

Herbs & Spices

Original material supplied by Intermountain Health Care, Jennifer Thornock MPH, RD, CD,
CDE.

Pots, Pans & Utensils

Original material supplied by Check Your Health Project Coordinator Jane Sims, Utah Department
of Health and KUTV2.
www.azcentral.com/home/food/cooking101/lesson3.html
www.extension.umn.edu/info-u/nutrition/BJ778.html
busycooks.about.com/library/lessons/blkitchendrawer.htm

Cooking Methods
Original material supplied by consultant Janet L. Heins, RD, MPH; Utah Department of Health.
www.mayoclinic.com/invoke.cfm?id=NU00201
Encyclopedia of Foods, A Guide to Healthy Nutrition, Mayo Clinic, Dole Food Company,
Academic Press, San Diego, California 2002.
Wheres Mom Now that I Need Her? Frandsen, Betty Rae; Frandsen, Kathryn J. and Frandsen,
Kent P. Aspen West Publishing Company, 1985.
www.perfectentertaining.com

#48

Check Your HealthTM 2005

www.checkyourhealth.org